Jim Wendler's 5/3/1
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| Little_Mike |  | ... | 30-11-2010 @ 16:55 |
 JuJitsu - its not gay if you dont make eye contact Member 661, 1729 posts | been doing it for a while loving it | ||
| Wes | | ... | 30-11-2010 @ 16:56 |
31.6 and Obese !! Get in.... Member 869, 1355 posts SQ 320, BP 200, DL 310830.0 kgs @ 97.5kgs Eq | Thing said:what i have found with it is if you stick to the main exercise speil with reducing your max by 10% and working out your routine from there that thats fine. and if you play around with your assistance exercises from time to time then it does make progress for me. It does appear to be a relatively rigid program, eliminating the requirement to have to think for yourself too much, which is good for me cos when I think for myself I f**k it up. | ||
| Ader | | ... | 30-11-2010 @ 17:09 |
Member 1848, 99 posts SQ 330, BP 205, DL 270805.0 kgs @ 88kgs Eq | Wes said: I'm down to 80 - 81 Kg now lolThat is one of the things that appealed to me, the conditioning aspect to it is decent. Something which I need to look at stepping up if I ever want to get under 90kg ! | ||
| Thing | | ... | 30-11-2010 @ 18:53 |
 a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290770.0 kgs @ 142kgs UnEq | All I can say is try it for a run and see what you think. | ||
| Wes | | ... | 30-11-2010 @ 19:07 |
31.6 and Obese !! Get in.... Member 869, 1355 posts SQ 320, BP 200, DL 310830.0 kgs @ 97.5kgs Eq | Thing said:All I can say is try it for a run and see what you think. Gonna do just that... ta muchly for all the feedback...  | ||
| Rico | | ... | 30-11-2010 @ 19:42 |
 Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Just started 5/3/1 for deadlift and although the weights seem lowish, i can see my max going up after a few cycles because of the volume (usually only work up to a heavy single each deadlift session and don't really get anywhere). | ||
| dan302 | | ... | 30-11-2010 @ 19:52 |
 i shy away from hard work Member 549, 2761 posts SQ 250, BP 132.5, DL 282.5665.0 kgs @ 120kgs UnEq | love it, its a slow and steady program but its working for me press 60k - 80k deadlift 190k - 220k bench 90k -110k squat 150k - 185k and still going | ||
| tlast2O12dude | | ... | 30-11-2010 @ 23:35 |
 Obvious Juicer Member 1613, 1036 posts SQ 185, BP 140, DL 220545.0 kgs @ 66kgs UnEq | Wes said:Anyone have any experience of this ? Done it, have a training partner who's done it? Thinking of giving it a go in the new year and see how I get on with it. I'll have to adapt it slightly (Military press for Push Press) One thing is for sure with that program, it WILL make you get PRs. It works, i had done it, it's awesome and kinda fun. I currently not doing it becausse i hate high reps  | ||
| Gubernatrix | | ... | 30-11-2010 @ 23:35 |
 pointing the way Member 1298, 631 posts SQ 110, BP 65, DL 130305.0 kgs @ 63kgs UnEq | Agree with most of the others that it's a good 'slow and steady' programme. My squat improved a bit, but didn't see much movement on bench. Only did it for around 3 months I think (one pre-comp cycle), so perhaps it would have been different had I kept it up for a year or so. | ||
| Jordan | | ... | 01-12-2010 @ 00:07 |
 strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | Ran through two cycles of the 5/3/1 after my first comp in september,had fantastic results would recomend it to anyone.I was abit unsure of the programme during the first few weeks as you start very low from your actual max and end up hitting 10+ reps on most sets.It can be abit rigid with the scheduled deloads but apart from that its a good programme! Deadlift- 182.5kg - 200kg Bench P - 117.5kg -122.5kg Squat - 130kg - 152.5kg Strict press- 75kg -80kg | ||
| tlast2O12dude | | ... | 01-12-2010 @ 01:27 |
Obvious Juicer Member 1613, 1036 posts SQ 185, BP 140, DL 220545.0 kgs @ 66kgs UnEq | Gubernatrix said:Agree with most of the others that it's a good 'slow and steady' programme. My squat improved a bit, but didn't see much movement on bench. Only did it for around 3 months I think (one pre-comp cycle), so perhaps it would have been different had I kept it up for a year or so. i also didnt noticed much progress on the bench. I think that for us ( lightweight people ) the bench must be worked out with heavy singles or doubles. We dont have much energy to high repping a small muscle. In my personal case i literally stopped repping weight, im on a steady dose of singles and i'm getting slow and steady results. Not much energy needed so i dont get tierd. | ||
| tz1127 | | ... | 01-12-2010 @ 10:25 |
 Member 1419, 2281 posts SQ 175, BP 105, DL 240520.0 kgs @ 82kgs UnEq | I have briefly used it a long time ago when I was pretty an untrained newbie (still pretty close to one, but whatever). IMO doing the lifts once a week and rigid periodisation (more infrequent if you take a 3 day rotation) is not ideal for beginners learniing a new movement pattern. Esp if they don't have a true max to base their programme on (beginners' max increases rather rapidly). On the otherhand the frequency is probably not ideal for advanced lifters either. So I think 5/3/1 is ideal for old burned out lifters (e.g. Wendler types) who wants to maintain some degree of strength. Everyone else can pretty much do more. I'm sure everyone can progress on this programme but I don't think it will give as much gains as something like 5X5/starting strength programme. | ||
| Burky | | ... | 01-12-2010 @ 10:34 |
 smack the shit out of my pubic bone Member 1902, 919 posts SQ 160, BP 110, DL 230500.0 kgs @ 85kgs UnEq | MrSmall said: Well thats not quite following what he says is it? 15 reps is a bit too light.. For the first cycle it should be about 10 reps on the 5s week, 7-8 on the 3s and 4-5 on the 531 topset. I agree with what you say that 15 reps is not ideal. If i try this program again i'll definately take this on board. However, at the beginning of his ebook he does recommend starting too light as it allows for more time to progress forward. | ||
| MrSmall | | ... | 01-12-2010 @ 10:53 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Burky said: I agree with what you say that 15 reps is not ideal. If i try this program again i'll definately take this on board. However, at the beginning of his ebook he does recommend starting too light as it allows for more time to progress forward. Definitely. Take your latest max, take 10% off that and go. | ||
| Dave284 | | ... | 01-12-2010 @ 12:24 |
Member 832, 522 posts SQ 50, BP 0, DL 050.0 kgs @ 74kgs UnEq | Its impossible for 531 to 'not work', its a basic linear progression. To get nothing out of it you have to not be able to read/do basic percentages. Great system which makes people differentiate between what is important and what isn't. | ||